Daily WOD

Mayhem Independence

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 High Pulls (Ea)

5 Strict Press (Ea)

10 V-Ups

5 Bottom Half Burpees

Mobility

Banded Scap Activation

10 Levers on rig

10 Down Dog to Cobra

Metcon

Metcon (Time)

5 Rounds (Happy B-Day Erin)

10 Power Cleans 115/85

10 Burpee Over Bar

10 Deadlifts 115/85

10 HSPU

10 Cal Row

10 TTB
Score total time

How it should Feel: GRIPPY & GASSY! The pull, push, pull combo is a classic that is a great test of fitness! Where you feel it may differ slightly based on your strengths and weaknesses.

WORKOUT STRATEGY & FLOW

Power Cleans & Deadlifts: Aim for unbroken or close!! Engage the posterior chain, lock down that back and find a good rhythm!

Burpees over Bar: Find a pace you can maintain with little to no rest inside of each set. We want you to push here but not blow up or have to rest much after the last rep.

HSPU: These will get challenging. If you can stay upside-down with less reps, do so.

Row: Aggressive pace, but remember the grip and lat power needed for TTB.

Toes to bar: The last thing before rest! The grip will be taxed but can recover some in burpees. Think “long” in your kip to save yourself over the workout.

Accessory Work

Metcon (AMRAP – Reps)

10:00 Alt EMOM

E: 8/5 Cal BIke Sprint

O: :30 Pistols OR

Goblet Squats 53/35